Returning to exercise after injuries

alzo667

Hi folks,

Looking for some advice on what to do for some strength training exercises after injuries. Most of my injuries were from a long time ago now from sports etc, but limit movement in some of my limbs. I have started running again and really enjoying that and aiming for swimming once I have lost a bit more weight, but I really miss doing some sort of weight training for strength and core.

List of injuries:

Left arm - dislocation my shoulder 4 times, fractured elbow twice, fractured forearm, dislocated wrist which was multiple breaks and involves metal work to piece me back together. This has led to limited twist movement. I cannot use a chin up bar any more as my hands cannot meet level.

Right arm - fracture on upper arm, broken the same set of hand bones around 10 times on my little finger area so this finger no longer works, so grip can be an issue for heavy objects 10kg plus etc.

Back has multiple issues mainly from a car crash 15 years back relating to whip lash, separate from the above stuff.

Lots of leg issues but I have the all clear to start doing light running and swimming again ,as as these have leveled out. For weight I was told to seek advice so starting here.

I know I am never going to lift weights like a could in the past or even play any of the sports I used to but just looking for some advice on some sort of light weight suggestions that I can do multiple reps on that will help me get fit again. Aiming to speak to the guys at the local gym and see if they can help with some light exercises. Any ideas on where to start?

cheers

Al

Chieflrg

Hard to tell with evaluating your ROM in person. None of those injuries should stop you from lifting heavy. You might have to do some variation work if ypu can't squat, deadlift, ohp, or bench but that would be determined in person by a qualified trainer.

steveko89

My very unqualified opinion would be to start with resistance bands and bodyweight exercise, and maybe try youtubing some yoga-for-flexibility videos to start working on your core strength and overall range of motion. The bands should also help with ROM and provide safe resistance within the confines of your joint limitations.

alzo667

Cheers guys, guess go speak to someone to get my ROM assessed etc. Never thought of Yoga, will give that a look.

jgnatca

No expert opinion here, just sympathy. Ouch. What you do? Fall off a motorcycle?

I’m recovering from a broken ankle, barely escaped needing pins. It’s been six weeks and finally I am seeing improved mobility. I’m getting hopeful.

Once I’m cleared I’m taking up C25K. At least this time I know it is all possible.

cecekay19

+1 to steveko89.

steveko89 wrote: »

My very unqualified opinion would be to start with resistance bands and bodyweight exercise, and maybe try youtubing some yoga-for-flexibility videos to start working on your core strength and overall range of motion. The bands should also help with ROM and provide safe resistance within the confines of your joint limitations.

Starting with your own body weight is probably the best idea. Resistance bands are also a good step. I'm also a fan of body bars. I have a couple of my own, one flexible and one weighted at 9lb. The flexible bar is like a resistance band that gives up to 20lb of resistance. You can do things with the flexible bar that you can't do with resistance bands, like squeezing the bar between your thighs to work adductors. You may also want a stability ball to do exercises with support for your back.

HoneyBadger302

I'm getting my own list of injuries (I'll have lots of cool stories if I make it to old age), "coming back" from the one that has had the most impact on limiting my life (a tib/fib pilon fracture that involved four surgeries last year, 2 plates, 18 screws, an external fixator, and removal of all aftermarket parts last September).

My recommendations (and kind of what my trainer helped me set up) are:
A) start out small and light. Do less than you feel like you can do at first, do that for a couple weeks. After that, add a little more - either higher reps or a little heavier weight. Do that for a couple weeks.

B ) Progress after the first month can increase if all has gone well to that point, but I'd still avoid doing max lifts.

C) REALLY watch your form. Injuries tend to make us move in odd ways, which only makes things worse if we don't catch it. For example, on my bad leg, when I'm doing a squat, I have to really watch to make sure my knee doesn't twist out slightly as I stand. I have to watch in a mirror, because it's minor enough I don't really "feel" it as it's a compensation (that isn't needed).

D) After the first 2-3 months, I would say it would be "safe" to move into a more "normal" training routine as long as you've built up properly over that time and continue to monitor yourself.

E) LISTEN TO YOUR BODY. You probably know the difference between "good" pain and "bad" pain by this point, do NOT push through the "bad" pain. Use lighter weights, or if needed, skip working that area all together until it feels better, and again, build into it slowly.

F) Don't be afraid to push things a bit once you've got a good base. Some days may be better than others, but you can start to push after a bit, too.

G) You may need to modify or find alternatives for a variety of exercises, but chances are you can find something that will work the same muscle group.

Gaining strength will help a lot with your injuries, too, as the muscles will do a better job of taking the load rather than your joints needing to do it.

Oh, and do NOT forget about stretching. Yoga is great if you enjoy it, but at the very least, spend 10-20 minutes at the end of each workout to stretch out. Try to hit everything, especially those old injuries.

If you need regular maintenance from a chiropractor, massage therapist, MD, whatever, don't ignore that, either, but I find as I get more fit again I need significantly less of that as my body will self correct on its own while stretching, etc.

MostlyWater

Question for a dr or therapist. Not us.

aokoye

I second the "see a doctor or a physical therapist" idea in a very major way and would also suggest pilates - especially classical pilates. Perhaps cycling as well (if you enjoy it).